I started off my week with my back so I decided I would share with you that workout.
Skipping and bike for 15 minutes – heart rate higher
1. Bent-over row – Close Grip 12/15/8
Bent-over row – Wide Grip 12/15/8
Standing Shoulder Press 12/15/8
2. Chin ups – hold 10 sec x 3
Pull ups w/15lbs-25lbs 12/10/8
Lateral Raise 12/15/8
3. Seated Row 12/15/8
Single arm Lawn Mower 12/15/8
Frontal Raise 12/15/8
4. Back extensions
Ab exercise of your choice
Time it should take with 35sec rest between trisets -1h23min.